There are some good tips in this article.
All of this talk about energy drinks is bullshit. You need sleep!
Discover The Threats Of Bad Sleeping Habits and Deal With Them for Quality Sleep!
You have to pay high price if you are not getting enough sleep. Sleep greatly affects on your overall performance, health, and safety.
There are so many causes behind sleep deprivation. They can be the stress in your daily life, your mental health and medical conditions.
When you are sleep deprived, the first effects you feel are sleep hallucinations and mood swings.
Your nervous system will be affected due to lack of sleep and finally you feel drowsy and unable to concentrate on daytime activities.
Once you feel drowsiness and lack of concentration, you must be aware that you are sleep deprived. You need to recognize that, sleep disorders are the main causes of sleep deprivation. You cannot feel refreshed and you feel sleepy throughout the day after a typical night’s sleep.
Most of you think that, it is only because of the stress during the day. You will not notice the actual thing. The unawareness of your condition can result in different conditions in your later life.
Bad sleep habits lead to stress, decreased memory and cognitive abilities:
There are many effects of not having enough sleep. They can affect every aspect of your daily life.
Decreased life quality:
You are unable to participate in definite activities that need special attention like watching your child in a play school, going to movie, watching your favorite show on TV, etc.
Decreased alertness and performance:
Not having enough sleep causes significant decrease in your alertness and performance. According to the studies, if you reduce your night time sleep by 1½ hour then it can reduce your daytime alertness by 32%.
Working injury:
Daytime sleepiness adds to more than double higher threat of sustaining working injury. So, excessive sleepiness is not good for working people.
Relational stresses:
Your sleep problems can cause difficulties for your partner and also it can result in significant problems in your relationship like, excessive moodiness, clashes, separate bedrooms, etc.
Decreased memory and cognitive abilities:
Lack of alertness and extreme daytime sleepiness can damage your memory and cognitive abilities: the ability for thinking and processing information.
Medical conditions:
Lack of sleep can result in several serious medical conditions such as:
1. Attention deficit disorder
2. Accidental injuries
3. Diabetes
4. Distraction of bed partner’s sleep quality
5. Fetal and infancy development retardation
6. Heart attack
7. Heart failure
8. High blood pressure
9. Mental destructions
10. Over weight
11. Psychiatric disorders like mood and depression disorders
12. Stroke
For these reasons, learning good sleep habits is essential. There are many benefits associated with good sleep habits: improved health condition, improved mood, and full alertness.
So, to get these benefits, you need to learn some new techniques and definitely you should practice them. Especially the patient with narcolepsy should follow good sleep habits.
Bad Sleep HabitsFollow constant sleeping and get up timings:
Everyone should follow constant sleep timings, mainly get-up time.
While following regular naptime schedule, human brain automatically sends an indicator to the body to relax and to go to sleep and to get-up after having enough sleep.
Maintain routine schedule:
As you follow the constant sleep timings, in the same way you need to follow routine schedule for the daily activities like: usual meal timings, taking medications at the same time of the day, etc.
Regular workout:
According to the studies, regular physical activity 4-6 hours prior to bedtime can help you to fall asleep in the night. So, keep doing the physical activities at least 20 minutes in a day.
Also, avoid doing heavy workouts closer to your bedtime. They can increase your body’s temperature and keeps you awake throughout the night.
Avoid daytime sleeps:
Daytime sleeps affect your normal sleep routine. So, you feel alert and zippy at nighttimes. Your nighttime sleep gets affected with those short power sleeps.
Arranging quality sleep environment:
The essential thing for having enough sleep is to have quality sleep environment in your bedroom. Don’t keep radio, TV, or whatever the thing that can divert you from sleeping.
Keep your bedroom cool and it must have proper ventilation. Keep your pillows and mattress clean as they always support a pleasing environment.
Use herbal pillows which are natural sleep aids to induce sleep and reduce anxiety. A sleep machine can be used to block out distracting noises so that you can get good night sleep.
Check out the herbal pillows: http://joyofsleep.com/
More about the sleep machine: http://www.firststreetonline.com/
Avoid taking any sleep-stealing incentive:
Don’t take any incentive like nicotine and caffeine before you are going to bed as they can disturb your sleep. Caffeine is an incentive that keeps your brain alert and nicotine is a substance that triggers your metabolism.
Also, avoid drinking alcohol, particularly when you feel sleepy. Instead of these substances, take the fluids which help you in getting sleep such as a glass of warm milk or hot chocolate.
Maintaining normal body temperature:
Take a hot water bath before going to sleep. When you get a hot water bath, your body’s temperature will increase, but when you enter into bed there is a decrease in your body’s temperature, this aids you to sleep throughout the night.
Avoid forcing yourself to sleep:
If you are not getting sleep, avoid forcing yourself to sleep by resting on the bed. If you are not getting sleep within 15-20 minutes then get out of the bed, leave that room and keep doing any sedentary task until you feel sleepy. Follow relaxing pre-sleep habits like: Light bedtime snacks, hot bath, or ten minutes of reading.
Learn techniques for relaxation:
Try to learn relaxation exercises such as: yoga, meditation, deep breathing exercises or listen to soft music when you are trying to fall asleep.
Learn techniques of relaxation with the help of Self-Guided Sleep CD for deep and restful sleep.
For Self-Guided relaxation CD, check the link below:
http://www.self-guided.com/
Get some sunlight:
Sunlight helps to regulate your circadian clock thus making you feel sleepy during night by invigorating your body to generate melatonin. So, everyday you need to expose to bright light for some time.
All most all aspects of your life are connected with sleep quality, ranging from your health condition to interacting with others. So, by following these sleep habits, you can sleep your way to more productive life.
Exposure to light is also possible with bright light therapy. In bright light therapy, a light box is used to provide artificial light.
